Français 
No products in the cart.
Proteins & Blends
Vitamins & Minerals
Natural Extracts
Food & Beverages
Amino Acids & Blends
Organic
Specialty Supplements
Non GMO
No Sugar
Vegan
Lactose Free
Gluten Free
NO MEDICAL ADVICE | POST FOR INFORMATION & EDUCATION | HIS POST CONTAINS AFFILIATE LINKS | RECOMMENDED LINKS ON THE WEB
Embark On A Journey: Your Introduction To Beginner Calisthenics Workouts And The Art Of Movement For Holistic Health
"Rise to New Heights: Discover the Power of Workout for a Healthier, Happier You"
Introduction To best exercising plant Workouts :
This is exciting journey towards a more active, healthy, and holistic lifestyle. In our contemporary world, where daily routines often trap us in a sedentary life, it’s crucial to explore effective forms of movement that connect us to our physical, mental, and emotional being. One such approach is calisthenics, a bodyweight-based exercise regimen that has proven to be a gateway for many towards a more active and mindful life.
In this article, we will delve into the fascinating world of calisthenics and how it can serve as a fundamental pillar for your holistic health. We’ll explore startling data regarding the lack of exercise in the United States, shedding light on the growing need for an active approach in our everyday lives. Additionally, examine diseases and conditions related to physical inactivity, providing a clear perspective on the consequences of not prioritizing our movement.
Discover the Power of Calisthenics for a Healthier.
Throughout these pages, you’ll not only learn about basic calisthenics exercises and recommended routines for beginners, but you’ll also discover how proper supplementation can optimize your physical performance. Focus on natural products that can complement your calisthenics regimen and enhance your progress towards greater strength and endurance.
Furthermore, we’ll explore the vast landscape of holistic health, where calisthenics integrates harmoniously. From dietary approaches like the ketogenic diet to holistic alternatives, we’ll provide you with a comprehensive view of how you can nourish your body and mind in a balanced way.
Get ready for an odyssey towards a stronger, more flexible, and balanced self. It’s time to immerse ourselves in the exciting world of calisthenics and discover how mindful movement can transform your health on all levels. Let’s embark on this journey together!
Statistics on Lack of Exercise in the United States
Let’s talk about this
The Physical inactivity has become a public health issue in the United States and many parts of the world. According to the Centers for Disease Control and Prevention (CDC), over 80% of American adults do not meet the recommended exercise guidelines. These guidelines suggest at least 150 minutes of moderate workout or 75 minutes of vigorous activity per week, in addition to muscle-strengthening training.
The World Health Organization (WHO) also provides alarming data. Approximately, one-third of adults worldwide do not engage in sufficient physical activity, thus contributing to over 3 million annual deaths globally.
Studies such as the one published in the scientific journal “Preventive Medicine Reports” have linked lack of exercise to an increased risk of chronic diseases, including heart diseases, type 2 diabetes, obesity, and certain types of cancer. This research underscores the critical need to integrate workout into our daily lives to preserve our health and well-being.
For more information on statistics and the severity of exercise, you can visit the following links:
- Centers for Disease Control and Prevention (CDC) – Physical Activity Statistics
- World Health Organization (WHO) – Physical Activity
- Study “Preventive Medicine Reports” – Physical inactivity and risk of colon cancer in different age groups
These data underscore the urgency of adopting an active approach to our well-being, where calisthenics can play a crucial role in improving our physical and mental health.
Diseases Related to Lack of Exercise:
Cardiovascular Diseases: Lack of exercise is a major risk factor for cardiovascular diseases. Sedentary behavior can lead to high blood pressure, heart disease, stroke, and other related conditions. Regular physical activity helps maintain a healthy heart and reduces the risk of these life-threatening diseases.
Type 2 Diabetes: Physical inactivity is strongly linked to the development of type 2 diabetes. When we don’t engage in enough physical movement, our bodies struggle to regulate blood sugar levels effectively. Regular exercise improves insulin sensitivity and helps in preventing or managing type 2 diabetes.
Obesity: Inactivity often leads to weight gain and obesity. The calories we consume but don’t burn through physical activity accumulate as fat. Obesity, in turn, increases the risk of diabetes, heart diseases, stroke, and certain cancers.
Osteoporosis: Lack of weight-bearing exercise can lead to a decrease in bone density, making bones weak and more susceptible to fractures and osteoporosis, a condition characterized by brittle bones.
Mental Health Disorders: Physical inactivity is closely tied to mental health issues such as depression and anxiety. Exercise releases endorphins, the body’s natural mood lifters, and helps in managing stress, enhancing mood, and improving overall mental well-being.
Cancer: While not exercising doesn’t directly cause cancer, a sedentary lifestyle is associated with an increased risk of certain types of cancer, including colon, breast, and lung cancer. Regular physical activity can significantly reduce the risk of developing these cancers.
The “American Journal of Preventive Medicine:
A comprehensive study published in the “American Journal of Preventive Medicine” emphasizes the link between physical inactivity and these health conditions. The study underscores the urgent need for individuals to engage in regular physical activity to mitigate the risks associated with a sedentary lifestyle.
Regular physical activity, including calisthenics, not only serves as a preventive measure against these diseases but can also complement treatment plans. Incorporating movement into our daily lives is a fundamental step towards a healthier future, reducing the burden of these prevalent health issues and promoting overall well-being.
Importance of Physical Activity and Calisthenics for Holistic Health:
Physiological health is the cornerstone of a wholesome and satisfying life, and within the realm of exercise, calisthenics stands out as a potent tool for achieving overall well-being.Holistic health encompasses not only the physical aspect but also the mental, emotional, and even spiritual dimensions of our well-being. Calisthenics, a form of exercise rooted in bodyweight movements, provides a remarkable avenue to address and improve all these aspects, leading to a truly balanced and wholesome life.
Physical Benefits of Calisthenics:
Calisthenics, often referred to as bodyweight training, involves exercises that use the body’s weight for resistance. These exercises, ranging from push-ups and squats to more advanced movements like handstands and muscle-ups, offer various physical benefits:
Strength and Muscle Development: Calisthenics engages multiple muscle groups simultaneously, promoting overall strength and muscle growth. As you progress through different movements, your body adapts and becomes stronger.
Flexibility and Mobility: Many calisthenics exercises require a wide range of motion, improving flexibility and mobility. This increased flexibility contributes to better posture and reduced risk of injuries.
Core Strength: Calisthenics heavily engages the core muscles, promoting a strong and stable core. A strong core is fundamental for overall strength and functional movement.
Endurance and Stamina: Performing sets of calisthenics exercises can significantly enhance cardiovascular endurance and stamina, leading to improved cardiovascular health.
The benefits of calisthenics extend beyond the physical realm and deeply impact mental and emotional well-being:
Mental and Emotional Benefits of Calisthenics:
Stress Reduction: Engaging in physical exercise like calisthenics triggers the release of endorphins, our brain’s natural stress-relievers. This can help reduce anxiety, depression, and overall stress levels.
Improved Focus and Discipline: Calisthenics often requires a high level of focus and discipline to master new movements and progress in your training. This focus translates to other aspects of life, enhancing productivity and efficiency.
Boosted Confidence and Self-Esteem: Achieving goals and milestones in calisthenics, whether it’s mastering a new movement or increasing the number of repetitions, boosts confidence and self-esteem, fostering a positive self-image.
Enhanced Mental Clarity: Regular calisthenics can improve mental clarity and cognitive function. Exercise increases blood flow to the brain, enhancing its functionality and promoting sharper thinking and problem-solving abilities.
Embracing calisthenics as part of your holistic health journey can be transformational. It aligns with the philosophy of nurturing the mind, body, and spirit as an interconnected whole. By incorporating calisthenics into your routine, you not only enhance your physical strength and flexibility but also cultivate mental resilience and emotional balance. It’s a holistic approach that empowers you to lead a fuller, more vibrant life. So, grab that opportunity to move, stretch, and grow with calisthenics, and embark on a path to holistic wellness.
Calisthenics Exercises for Beginners
Calisthenics, an exercise regimen using bodyweight as resistance, is an excellent way for beginners to kickstart their fitness journey. It doesn’t require fancy equipment or a gym membership; all you need is your body and dedication. If you’re new to calisthenics, starting with fundamental exercises is key to building a solid foundation and ensuring proper form and technique. Let’s explore some basic calisthenics exercises to help you begin your journey towards a stronger and more flexible body.
**1. Push-Ups
Push-ups are a quintessential calisthenics exercise that targets the chest, shoulders, triceps, and core. Here’s how to perform a proper push-up:
- Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Lower your body until your chest nearly touches the floor while keeping your elbows at a 45-degree angle to your body.
- Push back up to the starting position, fully extending your arms.
Tip: If a full push-up is challenging, start with modified push-ups on your knees or against a wall to gradually build strength.
Beginner Calisthenics Workouts
**2. Squats:
Squats are a foundational lower body exercise that primarily target the quadriceps, hamstrings, and glutes. Here’s how to do a proper bodyweight squat:
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Lower your body by pushing your hips back and bending your knees, keeping your chest up and back straight.
- Go as low as you can while maintaining a neutral spine, then return to the starting position by pushing through your heels.
Tip: If you struggle with full squats, try assisted squats by holding onto a sturdy surface for balance.
Beginner Calisthenics Workouts
**3. Plank:
The plank is an isometric exercise that engages the entire core, including the abdominals, obliques, and lower back. Here’s how to perform a proper plank:
- Begin in a push-up position but with your weight on your forearms instead of your hands.
- Maintain a straight line from your head to your heels, engaging your core muscles to keep your body stable.
- Hold this position for as long as you can while keeping proper form.
Tip: Start with shorter intervals and gradually increase the duration as your core strength improves.
Beginner Calisthenics Workouts
These basic calisthenics exercises provide a solid foundation for your fitness journey. Consistency and proper form are key to progress and prevent injuries. As a beginner, it’s essential to start slowly, listen to your body, and gradually increase the intensity of your workouts. Don’t forget to warm up before exercising and cool down afterward to prevent muscle strain. With dedication and perseverance, you’ll steadily advance in your calisthenics practice and reap the numerous benefits it offers for your overall fitness and well-being.
**VI. Resources and Routines for Beginners in Calisthenics**
Embarking on a calisthenics journey as a beginner can be both exciting and challenging. To help you navigate this path effectively, having the right resources and structured routines is essential. This section provides a valuable list of resources and beginner-friendly routines to guide you as you commence your calisthenics journey and work towards achieving your fitness goals.
* **1. **Educational Websites and Online Communities**:
– ** Reddit’s Bodyweight Fitness Community:** Reddit hosts an active community dedicated to bodyweight fitness and calisthenics. Here, you can find workout routines, tips, and a supportive community of fellow enthusiasts.
– **YouTube Channels for Calisthenics:** Channels like “FitnessFAQs,” “THENX,” and “Calisthenicmovement” offer tutorials, routines, and form demonstrations for various calisthenics exercises.
– **Calisthenics Forums and Blogs:** Websites like “StrongLifts” and “Beast Skills” have informative articles, workout plans, and forums to connect with like-minded individuals.
* **2. **Beginner Calisthenics Workout Routine**:
**Day 1 – Upper Body:**
– Push-Ups: 3 sets of 8-10 reps
– Inverted Rows or Bodyweight Rows: 3 sets of 8-10 reps
– Plank: 3 sets of 30-45 seconds
**Day 2 – Lower Body:**
– Bodyweight Squats: 3 sets of 10-12 reps
– Lunges: 3 sets of 8-10 reps per leg
– Calf Raises: 3 sets of 15-20 reps
**Day 3 – Rest or Active Recovery:**
– Engage in light stretching, yoga, or a gentle walk to promote recovery and flexibility.
**Day 4 – Core:**
– Bicycle Crunches: 3 sets of 15-20 reps
– Leg Raises: 3 sets of 10-12 reps
– Russian Twists: 3 sets of 15-20 reps
**Day 5 – Full Body:**
– Burpees: 3 sets of 8-10 reps
– Plank-to-Push-Up: 3 sets of 8-10 reps
– Jumping Jacks: 3 sets of 20-25 reps
**Day 6 – Rest or Active Recovery:**
– Engage in gentle mobility exercises, foam rolling, or a light jog to aid in muscle recovery.
**Day 7 – Rest:**
– Allow your body a full day of rest to recover and prepare for the upcoming week.
* **3. **Fitness Apps for Guided Workouts**:
– **Nike Training Club:** Offers a variety of workouts, including calisthenics, with instructional videos and tailored plans for all fitness levels.
– **Freeletics:** Provides personalized bodyweight workouts and nutrition plans, making it easy to track your progress and stay motivated.
– **Runtastic Results:** Offers a range of bodyweight exercises and structured training plans, helping you achieve your fitness goals with regular updates and challenges.
Remember, consistency and patience are key as you progress in your calisthenics journey. Start with proper warm-ups and gradually increase the intensity of your workouts. Tailor these routines to your fitness level and listen to your body to prevent overexertion or injury. As you advance, feel free to modify and expand your routines to suit your evolving strength and goals.
Beginner Calisthenics Workouts
Research Studies Supporting Calisthenics
Calisthenics, often referred to as bodyweight training, has gained recognition and support through numerous research studies validating its benefits for overall health and fitness. These studies underline the effectiveness of calisthenics in improving strength, flexibility, and cardiovascular fitness. A study published in the “Journal of Sports Medicine and Physical Fitness” demonstrated that participants who engaged in regular calisthenics exercises experienced significant enhancements in muscular strength and endurance over a defined period. Additionally, research published in the “Journal of Exercise Rehabilitation” highlighted the positive impact of calisthenics on enhancing flexibility and mobility, which are crucial for preventing injuries and maintaining an active lifestyle. These findings collectively emphasize the value of calisthenics as an efficient and accessible exercise approach, making it a compelling choice for individuals aiming to enhance their physical fitness and overall well-being through bodyweight movements and exercises.
**Supplementation to Optimize Physical Performance**
In the world of calisthenics, optimizing physical performance is crucial for reaching new heights in your training. While a balanced diet is essential, supplementing with specific products can further enhance your performance, aid in muscle recovery, and support overall well-being.
1. Grass-Fed Collagen Peptides Powder :
– Collagen peptides support joint health and flexibility, essential for executing calisthenic movements with ease, especially those that stress the joints.
2. BCAA Post Workout Powder:
– Branched-Chain Amino Acids (BCAAs) aid in muscle recovery and growth, vital for repairing muscles after intense calisthenics sessions.
3. Creatine Monohydrate:
– Creatine is known to improve strength and power, potentially assisting in enhancing performance during calisthenic exercises.
4. Grass-Fed Hydrolyzed Collagen Peptides:
– Similar to regular collagen peptides, this supplement supports joint and connective tissue health, crucial for maintaining flexibility and movement in calisthenics.
5. Vegan Pea Protein:
– Pea protein is a valuable source of plant-based protein, aiding in muscle recovery and growth post-calisthenics workouts.
6. Whey Protein:
– Whey protein is a complete protein source, providing essential amino acids necessary for muscle repair and growth, aiding in calisthenics progression.
7. Vitamin D3:
– Vitamin D3 supports bone health and muscle function, which are vital for maintaining strength and performance in calisthenics exercises.
8. L-Glutamine Powder:
– L-Glutamine aids in muscle recovery, reducing muscle soreness after intense calisthenics sessions and supporting overall performance.
9. Turmeric Curcumin:
– Turmeric Curcumin has anti-inflammatory properties, potentially aiding in reducing inflammation and supporting joint health, essential for an active calisthenics routine.
By strategically incorporating these supplements into your calisthenics routine, you can potentially enhance your physical performance, support muscle recovery, and maintain the health of your joints and muscles. However, it’s essential to consult a healthcare professional before introducing any new supplements into your diet to ensure they align with your personal health goals and circumstances.
Beginner Calisthenics Workouts
** Holistic Approaches**
Incorporating holistic approaches into your calisthenics regimen can make a significant difference in your overall well-being. Holistic refers to the consideration and care of the person as a whole, addressing both the body and the mind. Some holistic alternatives that can complement calisthenics and promote overall health include:
* **1. Meditation and Mindfulness**:
– Meditation and mindfulness can help reduce stress, improve concentration, and connect your mind to your body during your calisthenics practice.
* **2. Yoga**:
– Complement your calisthenics routines with yoga to improve flexibility, balance, and mobility. Additionally, yoga offers breathing techniques that can benefit your performance in exercises.
* **3. Recovery Therapies**:
– Explore therapies such as acupuncture, massages, and myofascial release therapy to assist in muscle recovery and relieve any accumulated tension.
* **4. Cold and Heat Therapy**:
– Use contrast baths or applications of ice and heat to improve circulation, reduce inflammation, and relieve muscle stress.
* **5. Aromatherapy and Essential Oils**:
– Incorporate aromatherapy during your calisthenics practice to uplift your mood and reduce anxiety. Some essential oils, such as lavender, can be especially relaxing.
These holistic practices can help you achieve mental and physical balance that will complement your calisthenics routine and improve your overall well-being.
A low carbohydrate diet, you to remit Diabetes disease.
** Ketogenic Diet
The ketogenic diet, or keto diet, is a nutritional approach that focuses on consuming healthy fats, a moderate amount of protein, and a low amount of carbohydrates. This diet can complement your calisthenics practice and contribute to overall health in the following ways:
* **1. Promotes Fat Burning**:
– The ketogenic diet induces a state of ketosis, where the body burns fats for energy instead of relying on carbohydrates, facilitating fat loss.
* **2. Increases Energy and Endurance**:
– Once adapted to ketosis, many experience more stable energy levels and increased endurance during their calisthenics workouts.
* **3. Appetite Control**:
– The keto diet can help control appetite and reduce cravings, making it easier to follow a healthy diet that aligns with your calisthenics routine.
* **4. Supports Muscle Recovery**:
– Adequate protein in the keto diet contributes to muscle recovery after your calisthenics sessions, aiding in muscle repair and strengthening.
* **5. Optimizes Brain Health**:
– Ketosis can improve brain health and concentration, important aspects for maintaining motivation and focus on your calisthenics training.
It’s crucial to remember that before modifying your diet, especially to adapt it to an approach like the ketogenic diet, seeking guidance from a healthcare professional or dietitian is essential to ensure it aligns with your specific needs and health goals.
Holistic Medication:
Holistic medicine seeks to address health comprehensively, considering the body, mind, and spirit. Therapies like acupuncture, meditation, and aromatherapy can help reduce stress,improve sleep quality, and promote an overall sense of well-being.
Conclusion:
Integrating holistic approaches and exploring the ketogenic diet can be highly effective strategies to complement your calisthenics practice and promote overall health. Holistic invites you to care for your mind, body, and spirit in an integrated way, while the ketogenic diet can optimize your energy and support muscle recovery. By adapting these approaches to your calisthenics routine, you can experience a positive change in your well-being and physical performance. Always remember to seek the right guidance and adjust these approaches according to your individual needs and health goals. Utilize this knowledge to transform your life and achieve your health and fitness objectives!
* Important Caution Regarding Supplement Use
When considering supplements, including those discussed here, exercise caution as they are not regulated by the FDA like pharmaceutical drugs. The efficacy claims haven’t been FDA evaluated and aren’t intended for disease treatment. Consult a healthcare professional before using supplements, ensuring their suitability for your health. Thorough research and informed decisions prioritize your well-being.
Home 
Whishlist 
Compare 
Checkout 
Account